How to Turn Your Bicycle Into an Indoor Exercise Bike

ByS Brooks

There are many advantages to having indoor exercise equipment. You can work out when it's convenient for you. The weather is never a problem. And you can exercise in the comfort of your own home. One of the best and most useful indoor home gym pieces is the exercise bike. Now, many people just don't have the budget to purchase home gym equipment. If you own a bicycle, you can turn it into an indoor exercise bike.

Two Options to Turn Your Bicycle into an Indoor Exercise Bike

You essentially have two options to convert your bicycle into a piece of indoor home gym equipment. The options include a bike trainer and rollers.

Bike Trainer - A bike trainer is a small piece of equipment that lifts the rear tire of your bicycle and positions it against a small roller. As you pedal, your back tire will turn against this roller. You can adjust the tension and increase intensity by shifting gears on your bike. Bike trainers also often come with a lift for the front tire. Because your bike is raised in the back to position it on the roller, you'll want to raise the front tire to ensure you're level. Bike trainers start at around $60. They're easy to use and a simple way to turn your bicycle into an indoor exercise bike.

Rollers - Rollers are a bit more challenging. They're not for the faint of heart. Bike rollers work by positioning your bicycles wheels between two rollers. As you pedal, the wheels spin on the rollers. You have no forward motion, however you are responsible for maintaining balance. On a bike trainer the bike is held in place and you don't have to worry about tipping over. Bike rollers however can provide a better workout and they can be easier on your bike's tires. They do, however, cost a bit more than a bike trainer. They start at around $90.

The easiest type of bicycle to use is your basic road bike or ten speed. You can find both bike trainers and rollers at bicycle stores and sporting goods stores. You may want to purchase an extra pair of tires for your bicycle because trainers and rollers can be hard on tires. Cheap tires are fine. There's no loss of performance on a trainer or rollers.

When using a bike trainer or rollers to turn your bicycle into an indoor exercise bike make sure to properly maintain your bicycle. Maintain the gears, chain, brakes, and pedals to ensure proper performance and safety.

If you don't have the budget to buy an indoor exercise bike or you don't have the space for a large piece of home gym equipment consider this option. Converting your bike into a stationary bike is quick and easy. Trainers and rollers are compact and they cost less than a new indoor exercise bike. It can be the ideal solution to working out at home.

For more information about fitness and exercise please go to WantToGetFit.org

S. Brooks is a specialized researcher focusing on providing valuable information & solutions for every day issues

Article Source:http://EzineArticles.com/?expert

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Walking With a Twist to Train Your Abs

Walking with a twist is one way to combat weak abs. In addition it can help you walk with confidence. It can help you become fully present in your body while walking (because you are focusing on the act of walking) and it'll help your heart pump blood. It will also massage your organs at the same time. It can also be used to strengthen your legs and give your walk more power. It may also help you deal with low back pain, the type that feels like your lower back is being pulled forwards from inside of your body and makes your lower back feel like it is being compressed.

Twisting Happens in the Lower Ribcage

The key to walking with a twist is understanding that when you twist your spine, most of the twist happens in the lower half of your ribcage. It does not happen in your lower back.

If you sit down in a chair or on the floor and then twist to one side, the lower part of your thoracic spine and ribcage will turn relative to your pelvis. Your thoracic vertebrae (these are the vertebrae to which your ribs attach) are designed to turn relative to each other. And your ribs are levers that you can use to help them twist.

The lumbar spine connects your ribcage to your pelvis. This part of your spine is designed not to twist. The vertebrae here can twist from front to back and from side to side, however because they don't turn relative to each other they transmit the force of your abs to the ribs of your ribcage so that you can use your abs to turn your ribs relative to your pelvis... or your pelvis relative to your ribs.

The Muscles that Twist Your Spine

Your abdominals, particularly your obliques, are what you use to turn your ribcage relative to your pelvis. The obliques angle forwards and up from your pelvis to your ribcage and they also angle forwards and down. It's because of the way that they are angled that they can be used to turn your ribs relative to your pelvis.

Another set of angled muscles is located between each set of ribs. These are called the intercostals and they can be used to turn your ribs relative to each other.

If you twist while holding your pelvis still (say for example while sitting on the floor) your lower ribs will turn relative to your pelvis thanks to the action of your obliques. Meanwhile your upper ribs will turn with respect to your lower ribs because of your intercostals.

Your Ribcage Is a Flexible Structure (Or Should Be!)

If you are used to thinking of your ribcage as a rigid and inflexible structure it's time to change that way of thinking. Your ribcage is actually quite mobile. And moving it helps to mobilize the thoracic spine. Also, making your ribcage more flexible, or keeping it flexible can help your breathing since the intercostals (and abs) can be used in the breathing process if you learn to breathe into your ribcage.

Massaging Your Organs and Assisting Your Heart

If you've ever twisted a wet wash cloth you know that when you twist you ring out the water. Twisting your ribcage relative to your pelvis you can do something similar, you can squeeze your internal organs. If you twist and then release and then twist again (to the opposite side) you can squeeze and then release your internal organs, giving them a massage, or more appropriately helping to pump fluids within them.

This pumping action not only happens within the organs of your abdomen, it also affects the main blood vessels that run down (and up) through the abdominal cavity. By twisting and releasing you help to squeeze blood through these organs assisting your heart in the pumping of blood.

Twisting Your Lower Ribcage

Before I get on to walking with a twist I should explain a bit more about the ribcage and it's ability to twist. Most of the twist happens in the lower half of the ribcage. This is the part of the ribcage that has the arch in front. Your upper ribcage twists a little but the ability is hindered by the attachment of your ribs to your sternum. So what's really happening when you twist is that your upper ribcage turns relative to your pelvis. However, if you are walking and you keep your upper ribcage facing your direction of travel, your lower ribcage can twist as you walk.

It's a lot like the action used in Latin dances like the rhumba and cha cha cha but instead of dancing you are walking and in the process you make your walk look graceful. And it feels good at the same time.

Walking with a Twist?

So how do you walk with a twist? Start by standing tall. Pull your head back and up so that your neck feels long. Actually, by making your neck long your straighten your cervical spine (the part of the spine that joins your head to your ribcage.) The more you straighten this part of your spine the more you straighten the your upper thoracic spine which is directly below it. This causes your upper chest to lift and open. (You might find this easier to notice if you repeatedly, and slowly, pull your head back and then move it forwards.)

With your upper ribs lifted your abdominal (and intercostals) have a foundation from which to act. They can then be used to help turn your lower ribcage and pelvis relative to your upper ribcage.

As you walk focus on keeping your upper chest facing your direction of travel. As your right leg moves forwards allow the right side of your pelvis to swing forwards. As your left leg swings forwards do the same with the left side of your pelvis.

Adding Power To Your Twist

This is a "passive" method of walking with a twist. To make your walk more authoritative, powerful or confident, focus on using your abs to turn your pelvis relative to your ribcage. Use the turning of your pelvis to swing your legs.

If your weight is on your left leg, use your inner left thigh muscles to twist your pelvis relative to your left leg. At the same time use your abs to turn your pelvis to the left so that your right leg swings forwards.
When your right heal touches the floor, shift your weight forwards and as you do so activate your right inner thigh to turn your pelvis relative to your right leg. Use your abdominals to turn your pelvis relative to your ribcage and swing your left leg forwards.

Using Your Inner Thighs

For more power, and a more connected walk, you can use the inner thigh of your hindmost leg. If you were standing on one leg the equivalent action would be to internally rotate your free leg so that it rotates inwards relative to your pelvis. The front of your free leg then moves inwards, towards the opposite side of the pelvis. If you do the same action while moving the pelvis instead of the leg, then the opposite side of the pelvis moves forwards and inwards causing the front of the hip joint to close.

Say you are swinging your left leg forwards while walking. As the left side of your pelvis swings forwards the front of your right hip closes laterally. Then it opens again when the right leg swings forwards.

You can add extra drive to each step by making this action more deliberate. Use the internal rotators of your back leg to help swing the opposite side of your pelvis forwards. At the same time use your abs to twist your lower ribcage so that your upper ribcage continues to face your direction of travel.

Letting Your Arms Swing

The final aspect of walking with a twist is allowing your arms to swing freely. Actually, you will probably find that walking with a twist causes your arms to swing of their own accords. Because in this method you upper ribcage acts as a foundation for the movement of your lower ribcage, it also acts as a foundation for the muscles that attach your shoulder blades to your ribcage. Because the ribcage is stable these muscles may tend to relax and so that your body as a whole stays balanced while you walk, your shoulder blades and arms will naturally swing as you walk.

For exercises to help you twist better so that it is easier to walk with a twist check out sensational-yoga-poses.com.

Neil Keleher is a yoga teacher and he lives in Taiwan. His interests range between yoga, tai ji, chinese calligraphy and understanding consciousness. For more on ab exercises read ab exercises

Article Source:http://EzineArticles.com/?expert

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ADAMLAR YAPMIŞ SİZDE YAPABİLİRSİNİZ

Evet bu paylaşımımda sizlerle insan isterse nasıl fazla kilolarından kurtulabiliyor ve vücudunu çok daha fit bir şekle sokabiliyoru bir görsel videoyla hatırlatmak istedim.Bunun sizlere (kilo vermek isteyipte veremeyenlere) bir miktar motivasyon sağlayacağından eminim.Buyrun bakın adamlar azm edip nasıl yapmışlar.

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3 Weight Training Exercises To Get You Ripped Fast

There is an obesity problem in the country, but there are also a lot of people looking at weight training exercises. Weight training exercises are the ones that will give you the muscles that you have been looking for. It is not surprise that everyone wants to learn which weight lifting exercises will be the ones that will get those muscles here fast. After all who has time to waste when you have a beach to go to this summer? You need those muscles here as soon as possible so that when you wear a sleeveless shirt you attract attention for the right reasons.

Work All Of Your Body

When you are starting a weight training routine, you must make sure that you work out every muscle in your body. If you work your arms you will be strong, but if you have no definition on your legs and torso you will just be the strong fat guy. Because that is not something you want to be known as, you should start working your lower body. Lunges and squats are perfect to building your lower half. You should also listen to your personal trainer when doing squats because there is a small risk of injury if not done right.

Upper Body

The upper body is very important when doing weight training exercises. That is because the upper body is the first thing that people see when you go to the beach or wear less clothing in the summer. To get the most muscle buildup in the upper body you should try pull ups. A lot of people think that pull ups work the arms only, but the fact is that you are working arms, back and forearms. If you are just starting pull ups may be difficult, but given a few days you will do them without a problem.

Weight Lifting

Weight lifting exercises should be a part of your routine. Free weights when done right can build muscle and strength fast. There really are not that many exercises that are as effective as free weights. You should take your time with them, because they are exercises that you do not want to rush through. Weight training exercises may feel a bit difficult at first, but if you have a little patience you will be building big muscles in no time. That should be your goal and it is an achievable one.

Sereyvorn Keng is a health consultant, fitness enthusiast, author and a proven expert in muscle building. He used to be that skinny-kid before transforming his mind and body, through solid weight training and proper nutrition.

Check out his muscle building website to learn everything about physique development and what it takes to get in the best shape of your life.

Article Source:http://EzineArticles.com/?expert

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Stop Working Out

When you hear the phrase, "working out" or "work out", what immediately comes to mind? First thing. What is it? Be honest. I'll bet that for a lot of you, working out is not a positive thing. Maybe it's something you feel you should do, you have to do but you don't look forward to it. If you go to a gym, it's an impersonal, self-serve sort of experience. Yep. There are exceptions. Spin classes, Body Pump classes, Pilates, Yoga can be a much more enjoyable "work out" although I would argue that those experiences are incomplete when it comes to preparing for something like skiing.

I don't think of working out that way. I think of it as practice.

My definition of "workout" or "working out" is: a form of exercise without a specific focus or goal. "I'm going to the gym to workout."

Why is it that when you lift your arm or move your trunk or do some stretch in a gym, it's part of a work out but if you do virtually the same thing in yoga, it's practice?

Because yoga is purpose driven.

Why is it that when you go to the driving range you practice your golf swing; not work out your golf swing?

Because on the driving range, your practice has purpose.

Why is that if you perform dips on rings in a gymnastics class, it's practice but dips on a dip bar in a gym is a workout?

Because dips on rings in practice has a purpose.

The difference is purpose; to perform at your best; to create something you and or others will enjoy.

You practice to create something special; great; even beautiful.

Thinking of your work outs as practice creates a subtle but important shift in your mind. You practice on purpose for a purpose. This is why, too often, that "working out" or "exercising" becomes tedious, boring, routine, and why many people quit. Practice is a state of mind that is focused and present to help you achieve some greater purpose. Practice will improve you and inspire you; working out will bore you.

It's not just a label though. You can't just say to your self on the way to the gym, "Ok, today I'm practicing!" and find that it makes one bit of difference. What you need is purpose. You practice on purpose for a purpose. Your purpose is both your anchor and the wind beneath your wings. It doesn't have to be a sport although it can be. Your purpose just needs to be something meaningful to you (One of the best ways to get clear on your purpose is to fill out one of these: a goal map from Brian Mayne. It's much more difficult than it seems but very clarifying.).

Practice includes drills or exercises. You're training your self to do certain things a certain way to become more proficient. So, you'll find me using the words "exercise", "drill", and "training" but as a subset of the broader theme of practice. And, speaking of drills, sometimes the drills are very difficult to do but this is how I transform my self (and how you can do the same thing) to achieve something special; something that I really want. Soon, what was difficult becomes relatively easy. I have become more proficient.

When I started playing guitar two years ago, I could barely play the thing for 5 or 10 minutes before my hand ached and my fingers cramped up so badly I had to stop. I was the Tin Man on guitar. All I could play were major scales and very slowly and with a sound that was closer to a cow wailing than something like Stevie Ray Vaughn. It was hard and I found my self feeling discouraged with words in my head like, "How will I ever play in a band? This is going to take a century!" But, my teacher, Jim Collard, pointed something out to me. He said, "Play each note with all of your self. Really hear it and feel it. It doesn't matter how fast you play or how many scales you know. It's being in the moment with the music and just really enjoying it. And when your hand aches and cramps, you know you've really done something!" He's right. I enjoy the process of practice and look forward to someday playing in a band. I'm a better guitar player now than I was a year ago and I'll be better still in a month, six months, or a year from now. I practice to play something special that moves me and those who hear it.

I don't work out any more.

Do you?

My core health philosophy is simple: life is movement. When you can't move freely or in a way you need or want to, suddenly your life seems a lot smaller. So, I promote movement through the fundamentals first: know your abilities and weaknesses, work on the weakness, build your stability, balance and endurance, then your strength, then power, then stamina.

If you've tried just about everything under the sun to get healthy & fit or are fed up with programs that leave you feeling worn out, frustrated with lousy results or worse, injured, then I'm your guy - Fusion can help you.

Why? I make complex, sometimes even contradictory, health & fitness concepts dead simple to understand and use.

Doug Kelsey PT, PhD
Fusion Performance Training

http://fusionperformancetraining.com/

Article Source:http://EzineArticles.com/?expert

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Hep Seni Düşünüyorum izle (Türkçe Dublaj)

Okulun en çalışkan öğrencisi Denis Cooverman, mezuniyet günü yaptığı konuşmada sınıflarının en popüler kızı olan beth Cooper’a aşkını ilan eder. Salondaki herkes şoke olur. Ama asıl şok, Beth’in ve iki kız arkadaşının Denis’in evinde verdiği partiye gelmeleriyle başlar. Denis’in , Beth’e ayak uydurmaya çalışırken bir taraftan da Beth’in eski erkek arkadaşı Kevin’den kaçarken yaşadıklarına kahkalarla güleceksiniz.



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Getaway For a Day

I travel a lot. I live out of hotels for anywhere between 150 - 350 days a year, mostly for work. I would like to say that all hotels are equal, but that is definitely not the case. Some of them are nice; some of them are not so nice. I am a bit spoiled; I admit it. It's amazing how you tend to start choosing hotels based on the bed, the breakfast buffet, the soap, the front desk staff...the list goes on. Here is my usual criteria. 

1) Location: Is it good? Can you walk around easily? Is there a good place for dinner nearby? 2) Staff: First impressions are everything. When I walk up to the check-in desk, I judge the staff right away based on how the front desk person acts. 3) Room: Is the bed comfortable? Is the room bright enough? Are the sheets soft (this is the one that really makes me keep coming back.)? Is there enough room for two people or do you feel like two sardines in the room? How's the view?  4) Amenities: This includes pool, gym, free breakfast, happy hour, welcome gift etc. 5) The Hotel: Is there a hang out area in the main lobby? How are the bars and restaurants?

Mr. Lovely and I took a trip to San Jose last weekend to stay at the Hotel Valencia Santana Row. The Hotel, as the name states, is located on Santana Row, which is home to more than 100 restaurants (like LB Steak and Maggiano's Little Italy) and stores (such as Anthropologie and Lululemon Athletica). I had never been to Santana Row before; in fact I have only been to San Jose a couple of times and Mr. Lovely has never been, so it was a fun way for both of us to explore a new area.

We arrived in the afternoon and checked in. The front desk staff was very nice. Our room was very large and had a really nice balcony with a view of Santana Row. You know me, the first thing I went and checked out was the pool and the gym! I knew I was going to have an indulgent night and wanted to get my run in early. The gym was fantastic. It had french doors that you could open up to a balcony, so you could see the view while you were running. It also had 4 treadmills and a few elliptical, as well as weights, exercise balls and other assorted items. There were towels and cold water and oranges for after. 

Our room (source)

After I finished my run, we started off our stay by relaxing and having a couple of glasses of wine, which was our welcome gift from the hotel. After that, we wandered around the Row, which was quite busy. It seems to be the place to be, to see and to been seen on a Friday night! 

For dinner, we walked to the nearby White Shallot, which is a French Vietnamese restaurant. Everything was delicious, but the best thing was the dessert! We had a the Cafe Gormand, which was a trio of desserts, featuring chocolate cake, an almond tart, and a vanilla bean panna cotta. I am a sucker for a good panna cotta, and this one was no disappointment! We also had the tofu custard with coconut creme, which I loved but Mr. Lovely was so-so about. I think if he wouldn't have known about the tofu, he may have liked it more. 

We went back to the hotel and went to sleep on the (very comfortable with the softest sheets EVER) king sized bed (heaven). The next morning we had a complimentary continental breakfast at Citrus, one of the the hotel's restaurants. Sometimes when you get a  continental breakfast, it is just some bread and jam and coffee, but this was a great spread. There were pancakes, oatmeal, omelets, tons of pastries and fresh fruit and a cured meat plate with tons of meats and cheeses! I have to admit, I only tried the fruit and an omelet, but thanks to Mr. Lovely, we tried one of everything and the verdict was that everything was great! 

After breakfast, we wandered around the shared spaces of the hotel. The main level had a great outdoor sitting area with fountains. The pool and hot tub were up on the 5th floor and had a great view. After finishing our self tour, we settled down in our room to watch the Euro cup before heading home. This rounded out our stay nicely (except that Portugal lost). My only regret was that we didn't have more time. We could have easily stayed longer! 

The outdoor courtyard (source)

  

Do you ever take a day to get away from home, even if the getaway is close to home? What criteria do you look for in a hotel? 

*Disclaimer: I received this room for free in return for a fair and honest review. All opinions expressed are my own.

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